1 00:00:00,120 --> 00:00:02,080 Speaker 1: Do you find that you can stick to your diet 2 00:00:02,120 --> 00:00:04,720 Speaker 1: all week only for things to go completely off the 3 00:00:04,760 --> 00:00:10,680 Speaker 1: rails come the weekend because there's brunch and lunch, catch up, celebration, drinks, coffee, 4 00:00:10,840 --> 00:00:12,039 Speaker 1: more drinks. 5 00:00:12,039 --> 00:00:13,920 Speaker 2: And hundreds of extra calories. 6 00:00:14,440 --> 00:00:16,680 Speaker 1: This week on the Nutrition Couch, we share our best 7 00:00:16,680 --> 00:00:19,720 Speaker 1: tips for surviving the weekend with your diet on track. Hi, 8 00:00:19,760 --> 00:00:22,200 Speaker 1: I'm Susie Burrow and I'm Leanne Wood, And as tour 9 00:00:22,200 --> 00:00:25,320 Speaker 1: of us day is leading dieticians who specialize in weight control, 10 00:00:25,520 --> 00:00:28,840 Speaker 1: we bring you The Nutrition Couch, a biweekly chat on 11 00:00:28,920 --> 00:00:31,280 Speaker 1: everything that is new in the world of food, diet 12 00:00:31,400 --> 00:00:34,720 Speaker 1: and nutrition, as well as weekend eating. Today we're going 13 00:00:34,760 --> 00:00:37,640 Speaker 1: to talk about coffee, really, what is in your favorite 14 00:00:37,680 --> 00:00:40,720 Speaker 1: coffee order? And if you've been missing your period, we 15 00:00:40,760 --> 00:00:43,279 Speaker 1: take a closer look at the foods and dietary patterns 16 00:00:43,400 --> 00:00:46,080 Speaker 1: that can help to get your cycle back on track. Now, 17 00:00:46,240 --> 00:00:48,800 Speaker 1: Leanne talk of the weekends, and we are recording on 18 00:00:48,840 --> 00:00:52,080 Speaker 1: a Monday. One of the reasons that I never asked 19 00:00:52,120 --> 00:00:54,720 Speaker 1: my clients to check their weight or their measurements on 20 00:00:54,760 --> 00:00:58,800 Speaker 1: a Monday is because what I would describe as the 21 00:00:58,960 --> 00:01:03,920 Speaker 1: weekend affect, which is usually a quell two of extra weight, 22 00:01:03,960 --> 00:01:07,679 Speaker 1: which we will stress is fluid weight after a weekend 23 00:01:07,880 --> 00:01:12,200 Speaker 1: of more liberal eating, shall we say so, higher calorie eating, 24 00:01:12,480 --> 00:01:17,200 Speaker 1: perhaps some alcohol, salty foods, takeaway restaurants. And indeed it's 25 00:01:17,240 --> 00:01:21,240 Speaker 1: come up several times on our Instagram dms, can you 26 00:01:21,440 --> 00:01:25,199 Speaker 1: save your calories up for the weekend? So I thought, 27 00:01:25,240 --> 00:01:27,480 Speaker 1: we all have weekends, we all like to indulge on 28 00:01:27,520 --> 00:01:30,240 Speaker 1: the weekends, so perhaps it was time to chat through 29 00:01:30,680 --> 00:01:33,760 Speaker 1: the advice that we give to our own clients about 30 00:01:33,880 --> 00:01:36,640 Speaker 1: balancing the art of enjoying the weekend with a few 31 00:01:36,680 --> 00:01:41,200 Speaker 1: food indulgences but not completely derailing the diet. So I'll 32 00:01:41,280 --> 00:01:43,600 Speaker 1: kick us off, and I know you've got some very 33 00:01:43,640 --> 00:01:46,520 Speaker 1: specific guidelines for your clients as well as I do. 34 00:01:47,360 --> 00:01:50,200 Speaker 1: When I'm working with my clients, I will generally give 35 00:01:50,240 --> 00:01:54,440 Speaker 1: them a plan for their weekdays, which is often more structured. 36 00:01:54,560 --> 00:01:57,360 Speaker 1: It may be earlier mornings, it may be the effects 37 00:01:57,360 --> 00:02:00,360 Speaker 1: of work and training, and often will be four or 38 00:02:00,400 --> 00:02:03,240 Speaker 1: five meals, so it might be breakfast, lunch, afternoon, tea, dinner, 39 00:02:03,320 --> 00:02:05,600 Speaker 1: or if I've got early rises, even early morning, so 40 00:02:05,720 --> 00:02:10,160 Speaker 1: five meals. But on the weekends to account for these 41 00:02:10,160 --> 00:02:11,920 Speaker 1: extras that we all like to have, and there's nothing 42 00:02:11,919 --> 00:02:14,080 Speaker 1: wrong with indulging in some drinks with friends or a 43 00:02:14,080 --> 00:02:16,640 Speaker 1: restaurant meal, but you know, let's be honest, that's double 44 00:02:16,720 --> 00:02:20,200 Speaker 1: sometimes three times the calories like a restaurant dessert, is 45 00:02:20,240 --> 00:02:23,200 Speaker 1: the whole meal. So it's very very easy to go 46 00:02:23,280 --> 00:02:26,559 Speaker 1: over when we're eating away from the home, or particularly 47 00:02:26,560 --> 00:02:28,680 Speaker 1: if your goal is to be in a calorie deficit 48 00:02:28,720 --> 00:02:31,680 Speaker 1: and actually be losing weight. Indeed, you can undo all 49 00:02:31,680 --> 00:02:35,160 Speaker 1: the work of the weekdays over the weekend. So rather 50 00:02:35,240 --> 00:02:39,680 Speaker 1: than sort of a calorie prescription per se, where I'm saying, look, 51 00:02:39,720 --> 00:02:41,760 Speaker 1: you can save your extras that you haven't eaten in 52 00:02:41,800 --> 00:02:43,520 Speaker 1: the week and then use them all on the weekend. 53 00:02:43,520 --> 00:02:47,320 Speaker 1: Because physiology, unfortunately doesn't quite work like that, I tend 54 00:02:47,360 --> 00:02:50,639 Speaker 1: to suggest my clients reduce the number of meals because 55 00:02:51,320 --> 00:02:53,320 Speaker 1: that then keeps it very clear they don't have to 56 00:02:53,320 --> 00:02:55,560 Speaker 1: sort of count as many calories and be. 57 00:02:55,600 --> 00:02:58,400 Speaker 2: Too specific about it. But just the act of. 58 00:02:58,400 --> 00:03:01,160 Speaker 1: Eating for your meals is generally a great way to 59 00:03:01,200 --> 00:03:03,800 Speaker 1: control calories. And indeed, from the sixteen to eight fasting 60 00:03:03,840 --> 00:03:05,880 Speaker 1: programs that what we see with people when they eat 61 00:03:06,720 --> 00:03:09,320 Speaker 1: along a fewer hours per day or reduce the meal number, 62 00:03:09,360 --> 00:03:12,280 Speaker 1: they naturally reduce calorie intake. So I might say, look, 63 00:03:12,280 --> 00:03:15,040 Speaker 1: if you're having brunch, well you don't need lunch, that 64 00:03:15,080 --> 00:03:17,280 Speaker 1: makes sense. Or if you're having a big restaurant meal 65 00:03:17,320 --> 00:03:20,320 Speaker 1: and drinks and a heavier fast food meal, then you 66 00:03:20,360 --> 00:03:23,000 Speaker 1: don't need to have anything, you know, maybe until lunchtime 67 00:03:23,040 --> 00:03:25,840 Speaker 1: the next day. So there's certainly room to move with 68 00:03:26,040 --> 00:03:28,360 Speaker 1: meal number, and I say, you know, two three meals 69 00:03:28,360 --> 00:03:31,000 Speaker 1: a day, and really listen to your body and your 70 00:03:31,080 --> 00:03:33,480 Speaker 1: hunger signals and don't be eating on Q. When I 71 00:03:33,480 --> 00:03:35,680 Speaker 1: have clients who are eating because a plan says they 72 00:03:35,680 --> 00:03:38,200 Speaker 1: should have something at four even when they're not hungry, 73 00:03:38,200 --> 00:03:40,280 Speaker 1: that's a bit of a concern. So it can also 74 00:03:40,280 --> 00:03:42,880 Speaker 1: be a great opportunity on the weekends to really assess 75 00:03:43,200 --> 00:03:45,640 Speaker 1: how hungry or how full you are at certain times 76 00:03:45,920 --> 00:03:49,120 Speaker 1: and adjust your volumes accordingly, which we're less attuned to 77 00:03:49,200 --> 00:03:51,920 Speaker 1: doing when we're trying to follow plans and diets and 78 00:03:52,000 --> 00:03:55,760 Speaker 1: be restrictive. So that's generally a way that I do it. 79 00:03:55,840 --> 00:03:57,800 Speaker 1: And the other little trick that I use with my 80 00:03:57,880 --> 00:04:00,280 Speaker 1: clients is I say, look, I want you to enjoy 81 00:04:00,320 --> 00:04:02,960 Speaker 1: your food, but I don't want you to waste your calorie. 82 00:04:03,120 --> 00:04:07,040 Speaker 1: So when you go to a function and they're serving 83 00:04:07,160 --> 00:04:10,680 Speaker 1: poor quality cannapes or cheat wine, or you're at an 84 00:04:10,720 --> 00:04:13,720 Speaker 1: event like a baby shower and there's not great quality 85 00:04:13,760 --> 00:04:16,360 Speaker 1: food there, don't just eat it because it's there. Make 86 00:04:16,440 --> 00:04:19,680 Speaker 1: mindful decisions so that you're actually really choosing options that 87 00:04:19,720 --> 00:04:22,479 Speaker 1: you get the most satisfaction from. So don't go to 88 00:04:22,520 --> 00:04:25,560 Speaker 1: a beautiful restaurant and order the salad. Order what you 89 00:04:25,600 --> 00:04:27,960 Speaker 1: really feel like, but add salad to it and have 90 00:04:28,000 --> 00:04:30,279 Speaker 1: an entre sized portion and all those little tricks that 91 00:04:30,320 --> 00:04:32,320 Speaker 1: mean you still get their enjoyment and the taste and 92 00:04:32,320 --> 00:04:36,680 Speaker 1: the flavor without overeating just because you've given yourself psychological 93 00:04:36,680 --> 00:04:38,960 Speaker 1: permission to do so. And indeed, I have a lot 94 00:04:38,960 --> 00:04:41,400 Speaker 1: of clients who would rather than have two pieces of 95 00:04:41,400 --> 00:04:43,720 Speaker 1: pizza and salad. They'll say it's my meal off and 96 00:04:43,760 --> 00:04:45,520 Speaker 1: eat the whole pizza, even if they didn't want it. 97 00:04:45,600 --> 00:04:48,080 Speaker 1: So that's again a bit of a concern. We want 98 00:04:48,080 --> 00:04:51,080 Speaker 1: to get back to very mindful decisions and really listening 99 00:04:51,120 --> 00:04:53,760 Speaker 1: to your body and always complimenting with edgies and salad, 100 00:04:53,839 --> 00:04:57,160 Speaker 1: regardless of if it's a more indulgent meal, so then 101 00:04:57,200 --> 00:05:00,040 Speaker 1: you've enjoyed the higher fat or higher calorie food, but 102 00:05:00,080 --> 00:05:02,839 Speaker 1: you've also still got the low calorie salad and veggie 103 00:05:02,839 --> 00:05:04,719 Speaker 1: bulk that we need for good health regardless. 104 00:05:05,200 --> 00:05:07,320 Speaker 3: I agree, and I think weekend eating is something that 105 00:05:07,440 --> 00:05:10,120 Speaker 3: so many people struggle with because I feel like for 106 00:05:10,200 --> 00:05:12,200 Speaker 3: the bulk of us, we lose that structure that we 107 00:05:12,279 --> 00:05:14,120 Speaker 3: have during the week. So one of my top tip 108 00:05:14,200 --> 00:05:16,840 Speaker 3: for tips for my clients is to create the structure 109 00:05:16,839 --> 00:05:19,200 Speaker 3: on the weekend that we have during the week. We 110 00:05:19,240 --> 00:05:21,200 Speaker 3: wake up, we have a good breakfast, we go to 111 00:05:21,279 --> 00:05:23,799 Speaker 3: work warning teas at this time, then we do some exercise, 112 00:05:23,920 --> 00:05:26,200 Speaker 3: then we have a nice balanced dinner. We lose the 113 00:05:26,240 --> 00:05:29,120 Speaker 3: balance and the structure when it comes to the weekend too. 114 00:05:29,160 --> 00:05:32,040 Speaker 3: Many of us are kind of randomly grazing all weekend, 115 00:05:32,240 --> 00:05:33,880 Speaker 3: like we didn't really eat breakfast, but then we've got 116 00:05:33,880 --> 00:05:35,760 Speaker 3: a bit hungry, so we, you know, ate a couple 117 00:05:35,800 --> 00:05:37,800 Speaker 3: of bits of chocolate and you know, a bite of this, 118 00:05:37,920 --> 00:05:39,279 Speaker 3: and a lick of this and a bit of this, 119 00:05:39,440 --> 00:05:41,560 Speaker 3: and then we kind of, you know, I don't know, 120 00:05:41,640 --> 00:05:43,400 Speaker 3: had some nuts and some fruit for lunch, and then 121 00:05:43,400 --> 00:05:45,000 Speaker 3: we got really hungry in the afternoon. Then we went 122 00:05:45,000 --> 00:05:46,680 Speaker 3: out and had a huge dinner and some alcohol. Then 123 00:05:46,680 --> 00:05:49,000 Speaker 3: were a bit hung over the next morning, so rather 124 00:05:49,040 --> 00:05:51,080 Speaker 3: than our bowl of oats, we had, you know, I 125 00:05:51,080 --> 00:05:53,600 Speaker 3: don't know, a burger for breakfast from maccas. 126 00:05:53,279 --> 00:05:54,200 Speaker 2: Or whatever it might be. 127 00:05:54,520 --> 00:05:56,679 Speaker 3: I feel like the lack of structure on the weekend 128 00:05:56,760 --> 00:05:59,360 Speaker 3: is what undoes so many people, Susie. So I say 129 00:05:59,400 --> 00:06:02,839 Speaker 3: to my clients, try to structure in regular meals and 130 00:06:02,880 --> 00:06:05,159 Speaker 3: snacks like you would do during the week. Try to 131 00:06:05,200 --> 00:06:08,080 Speaker 3: structure and add in some exercise like you would do 132 00:06:08,200 --> 00:06:10,839 Speaker 3: during the week. Try to plan ahead with your meals 133 00:06:10,839 --> 00:06:12,960 Speaker 3: and snacks like you would do during the week. I 134 00:06:13,000 --> 00:06:15,680 Speaker 3: feel like as humans, we do better and we do 135 00:06:15,800 --> 00:06:18,640 Speaker 3: well with structure. So that's probably my most important tip 136 00:06:18,680 --> 00:06:21,120 Speaker 3: for my clients when it comes to weekend eating. And 137 00:06:21,279 --> 00:06:23,640 Speaker 3: just like you said, like make those calories count if 138 00:06:23,640 --> 00:06:25,799 Speaker 3: you're going out for a lovely meal or at someone's 139 00:06:25,800 --> 00:06:28,400 Speaker 3: birthday or there's a celebration. I said to my clients, 140 00:06:28,520 --> 00:06:31,159 Speaker 3: choose the one to two things that you want the most, 141 00:06:31,360 --> 00:06:35,080 Speaker 3: not everything. Humans don't need an entree, a main, a dessert, 142 00:06:35,120 --> 00:06:37,760 Speaker 3: and alcohol. It's just far too much food for the 143 00:06:37,800 --> 00:06:40,920 Speaker 3: majority of us. If you're an elite class athlete, sure 144 00:06:40,960 --> 00:06:42,880 Speaker 3: you could probably get away with that. Many calories, but 145 00:06:42,960 --> 00:06:44,960 Speaker 3: you also probably wouldn't want to put that much stuff 146 00:06:44,960 --> 00:06:47,280 Speaker 3: into your body, you know, the overly process. You know, 147 00:06:47,440 --> 00:06:49,800 Speaker 3: the desserts, the alcohols, all that sort of thing. So 148 00:06:49,920 --> 00:06:52,599 Speaker 3: even those elite class athletes aren't choosing all of that 149 00:06:52,680 --> 00:06:55,240 Speaker 3: extra food as well. So I feel like it's that 150 00:06:55,440 --> 00:06:57,799 Speaker 3: all or nothing, black or white. I'm on the dietem 151 00:06:57,839 --> 00:07:00,400 Speaker 3: off the diet. It's that mindset that undoes so many 152 00:07:00,440 --> 00:07:02,560 Speaker 3: of us on the weekend. Sure, you can save up 153 00:07:02,560 --> 00:07:04,360 Speaker 3: a couple of extra calories during the week, but too 154 00:07:04,440 --> 00:07:07,200 Speaker 3: many of us are being too restrictive during the week, 155 00:07:07,320 --> 00:07:10,000 Speaker 3: too quote unquote good with our diet, and then it's 156 00:07:10,040 --> 00:07:11,520 Speaker 3: sort of like we're off the diet, or it's the 157 00:07:11,600 --> 00:07:14,000 Speaker 3: cheap meals on the weekend, or the weekend blowout we 158 00:07:14,080 --> 00:07:16,280 Speaker 3: hit Monday and it's like we undid all the hard 159 00:07:16,280 --> 00:07:18,720 Speaker 3: work we did Monday to Friday. So I just feel 160 00:07:18,720 --> 00:07:20,680 Speaker 3: like our weekend's in a little bit more balanced. So 161 00:07:20,680 --> 00:07:22,840 Speaker 3: I like to say to clients, choose the one to 162 00:07:22,880 --> 00:07:24,960 Speaker 3: two things you want the most. Do you want to 163 00:07:25,000 --> 00:07:27,720 Speaker 3: go out and drink fabulous? Just stick to a healthy 164 00:07:27,760 --> 00:07:29,520 Speaker 3: main meal. You don't need the andree, you don't need 165 00:07:29,520 --> 00:07:32,120 Speaker 3: the dessert. With that, or is this place known for 166 00:07:32,200 --> 00:07:35,080 Speaker 3: their decadent you know, chocolate puddings or whatever it is. 167 00:07:35,120 --> 00:07:38,000 Speaker 3: If they're known, that restaurant's known to do wonderful desserts, 168 00:07:38,240 --> 00:07:40,440 Speaker 3: choose the dessert and pass on the alcohol. We don't 169 00:07:40,520 --> 00:07:43,360 Speaker 3: have to include everything if the goal is health and 170 00:07:43,400 --> 00:07:45,240 Speaker 3: weight loss. If it's none of it's just to live 171 00:07:45,320 --> 00:07:47,920 Speaker 3: life and enjoy life, and you know, live your birst life. 172 00:07:48,000 --> 00:07:50,240 Speaker 3: Of course, go out there, order everything. I'm not here 173 00:07:50,240 --> 00:07:51,920 Speaker 3: to judge. I'm not here to tell you what to do. 174 00:07:52,160 --> 00:07:54,480 Speaker 3: But so many of us writing into the nutrition catch 175 00:07:54,520 --> 00:07:57,480 Speaker 3: and asking Susie and us for advice is around weight 176 00:07:57,520 --> 00:07:59,800 Speaker 3: loss and is around general health. So we can't do 177 00:07:59,840 --> 00:08:02,320 Speaker 3: that all or nothing, black or white approach when it 178 00:08:02,320 --> 00:08:04,760 Speaker 3: comes to eating. We have to find some balance. And 179 00:08:04,800 --> 00:08:07,360 Speaker 3: I do like your idea, Susie, of sort of dropping 180 00:08:07,400 --> 00:08:09,239 Speaker 3: out a meal or two. Not to say that we're 181 00:08:09,440 --> 00:08:11,480 Speaker 3: ignoring our hunger or all that sort of thing, but 182 00:08:11,480 --> 00:08:13,760 Speaker 3: if we're going out for a larger brunch at ten o'clock, 183 00:08:13,960 --> 00:08:16,320 Speaker 3: we probably don't need breakfast at eight o'clock and lunch 184 00:08:16,320 --> 00:08:18,280 Speaker 3: at twelve o'clock. We can probably just get away with 185 00:08:18,320 --> 00:08:20,440 Speaker 3: a bigger brunch and that will help us absorb a 186 00:08:20,480 --> 00:08:22,920 Speaker 3: few of those calories. Rather than having two meals, we 187 00:08:22,920 --> 00:08:25,080 Speaker 3: can have a larger brunch, which then sort of keeps 188 00:08:25,120 --> 00:08:28,080 Speaker 3: us mostly full till late afternoon, if not till dinner 189 00:08:28,080 --> 00:08:30,080 Speaker 3: time as well. So we really try to tune more 190 00:08:30,120 --> 00:08:32,360 Speaker 3: into your hunger. If you've had a bigger meal, it's 191 00:08:32,400 --> 00:08:34,920 Speaker 3: absolutely okay to not have any snacks on the weekend 192 00:08:35,000 --> 00:08:37,640 Speaker 3: order to have a lighter meal the next meal. It's 193 00:08:37,640 --> 00:08:40,040 Speaker 3: okay to have a smoothie for dinner or just a 194 00:08:40,120 --> 00:08:42,760 Speaker 3: light salad without any carbohydrates if that's what you like. 195 00:08:42,960 --> 00:08:45,320 Speaker 3: If you had a super carb heavy, dense lunch and 196 00:08:45,360 --> 00:08:47,760 Speaker 3: you're not really that hungry. So I think listening and 197 00:08:47,840 --> 00:08:50,800 Speaker 3: tuning into our body and acknowledging what we ate, not 198 00:08:50,840 --> 00:08:53,040 Speaker 3: beating ourselves up and saying, oh, I'm so bad, I 199 00:08:53,120 --> 00:08:55,840 Speaker 3: ruined my diet. Oh I'll wait to start again on Monday. 200 00:08:55,880 --> 00:08:57,800 Speaker 3: It's really trying to get back on track the very 201 00:08:57,840 --> 00:09:00,640 Speaker 3: next meal. And if we had a bit too much 202 00:09:00,640 --> 00:09:02,560 Speaker 3: pizza and a bit too much you know, wine or 203 00:09:02,600 --> 00:09:05,319 Speaker 3: beer at lunchtime, then drop it right down for dinner 204 00:09:05,360 --> 00:09:07,199 Speaker 3: and have a wonderful stir fry with a bit of 205 00:09:07,280 --> 00:09:09,560 Speaker 3: lean protein and that's probably enough for the night, because 206 00:09:09,559 --> 00:09:12,440 Speaker 3: we're probably generally not really that hungry anyway. But I 207 00:09:12,480 --> 00:09:14,719 Speaker 3: do find that where we make the most mistakes is 208 00:09:15,240 --> 00:09:18,160 Speaker 3: with our mindset, Susie. It's getting into that perfect eating 209 00:09:18,160 --> 00:09:20,559 Speaker 3: and if we haven't eaten perfectly, then we're completely off 210 00:09:20,559 --> 00:09:22,920 Speaker 3: the wagon. We're eating and drinking everything all weekend, and 211 00:09:22,920 --> 00:09:25,000 Speaker 3: we're getting back to it on Monday, and by Monday 212 00:09:25,000 --> 00:09:27,280 Speaker 3: it's too late. We've already done all that week, We've 213 00:09:27,320 --> 00:09:29,280 Speaker 3: undone all the hard work we did that week, and 214 00:09:29,320 --> 00:09:32,880 Speaker 3: we're basically continuously starting again on Monday, which is why 215 00:09:32,880 --> 00:09:35,200 Speaker 3: we're not really getting anywhere week to week. 216 00:09:35,440 --> 00:09:38,800 Speaker 1: True, And we should mention actually going back to a 217 00:09:39,080 --> 00:09:41,120 Speaker 1: episode a few weeks back when we spoke about the 218 00:09:41,200 --> 00:09:44,120 Speaker 1: US Weight Control Registry, and I will point back to 219 00:09:44,160 --> 00:09:46,760 Speaker 1: the research which did show that people who had lost 220 00:09:46,760 --> 00:09:49,240 Speaker 1: weight and kept it off basically ate very similar. 221 00:09:48,920 --> 00:09:49,760 Speaker 2: Even on the weekend. 222 00:09:49,840 --> 00:09:52,200 Speaker 1: So we should say that is what the research is showing, 223 00:09:52,520 --> 00:09:55,880 Speaker 1: even though perhaps we use slightly different strategies at different times. 224 00:09:55,920 --> 00:09:58,600 Speaker 1: But another couple of things sprang to mind when we 225 00:09:58,600 --> 00:10:01,280 Speaker 1: were talking about this le The first is little tricks 226 00:10:01,280 --> 00:10:04,440 Speaker 1: that you and I both probably use if i'm going 227 00:10:04,480 --> 00:10:08,040 Speaker 1: out late afternoon or dinner, I always have something before 228 00:10:08,040 --> 00:10:10,240 Speaker 1: I go. And the reason is when you go to 229 00:10:10,280 --> 00:10:12,360 Speaker 1: restaurants or to people's houses, you don't know when the 230 00:10:12,400 --> 00:10:15,040 Speaker 1: food's coming, and I find if you're over hungry when 231 00:10:15,080 --> 00:10:17,560 Speaker 1: you're at an event or at a restaurant or cafe, 232 00:10:17,640 --> 00:10:20,720 Speaker 1: you always order the wrong things. So I sort of 233 00:10:20,760 --> 00:10:22,559 Speaker 1: try and have a bit of salad or a cheese 234 00:10:22,559 --> 00:10:24,400 Speaker 1: and crackers an hour or two before I go, so 235 00:10:24,480 --> 00:10:27,000 Speaker 1: I don't arrive with starving. Or a wedding's a good example, 236 00:10:27,240 --> 00:10:29,439 Speaker 1: because you know weddings, you go and then sometimes you're 237 00:10:29,440 --> 00:10:32,120 Speaker 1: waiting two or three hours before the food, and by 238 00:10:32,160 --> 00:10:34,600 Speaker 1: the time it comes, you're so hungry you've demolished all 239 00:10:34,600 --> 00:10:37,080 Speaker 1: the bread, everything on off us. So that's a little 240 00:10:37,120 --> 00:10:39,080 Speaker 1: trick I always like to use, is have something before 241 00:10:39,120 --> 00:10:41,760 Speaker 1: you go. But I also think there's strategies that we 242 00:10:41,840 --> 00:10:46,240 Speaker 1: probably implement without realizing it. So, for example, when I 243 00:10:46,440 --> 00:10:49,800 Speaker 1: go into a restaurant, I generally try not to eat 244 00:10:49,800 --> 00:10:51,160 Speaker 1: too much of the bread, or if I do, I 245 00:10:51,160 --> 00:10:52,920 Speaker 1: sort of pull the middle out and just have the crust, 246 00:10:53,000 --> 00:10:55,480 Speaker 1: because again that's that mindless munching that we probably don't 247 00:10:55,520 --> 00:10:57,240 Speaker 1: need it but we're eating it because it's in front 248 00:10:57,240 --> 00:11:00,320 Speaker 1: of us. Please don't DM me and say it's a 249 00:11:00,320 --> 00:11:02,560 Speaker 1: waste of the middle of the bread, because I'll get 250 00:11:02,559 --> 00:11:04,960 Speaker 1: that feedback, I'm sure. And the other thing I do 251 00:11:05,080 --> 00:11:07,240 Speaker 1: is I always add the sides of veggies and salad. 252 00:11:07,240 --> 00:11:09,800 Speaker 1: And I know we've spoken about this previously, but I 253 00:11:09,880 --> 00:11:12,720 Speaker 1: will generally go for either two entree sized serves if 254 00:11:12,760 --> 00:11:15,400 Speaker 1: I'm having both courses, knowing that you don't need two 255 00:11:15,480 --> 00:11:18,760 Speaker 1: whole meals. But then with dessert, I'll usually share it 256 00:11:18,840 --> 00:11:21,199 Speaker 1: or have a mouthful or two, knowing again that restaurant 257 00:11:21,240 --> 00:11:23,640 Speaker 1: desserts are a whole meals worth of calories or little 258 00:11:23,800 --> 00:11:27,319 Speaker 1: options like a piscotti with a hot drink or an affigato. 259 00:11:27,920 --> 00:11:31,200 Speaker 1: So there's certainly strategies if you opt for the plain 260 00:11:31,280 --> 00:11:33,480 Speaker 1: seafood or if you opt for the salad based options, 261 00:11:33,480 --> 00:11:35,840 Speaker 1: that you can certainly enjoy a number of courses, but 262 00:11:35,840 --> 00:11:37,920 Speaker 1: you're doing it with far fewer calories but still all 263 00:11:37,920 --> 00:11:40,960 Speaker 1: the enjoyment, because you get the most enjoyment from sweet food, 264 00:11:40,960 --> 00:11:43,600 Speaker 1: in particular within the first couple of mouthfuls. So that's 265 00:11:43,640 --> 00:11:47,319 Speaker 1: why sharing desserts and things, obviously with COVID friendly practices 266 00:11:47,679 --> 00:11:51,160 Speaker 1: makes sense, or having just the biscotti or the little 267 00:11:51,200 --> 00:11:52,880 Speaker 1: after dinner what are they called, when you have the 268 00:11:52,920 --> 00:11:56,480 Speaker 1: little sweet things after dinner and you can pick the 269 00:11:57,880 --> 00:12:00,280 Speaker 1: petit falls, oh yeah, yeah yeah, and you have one 270 00:12:00,360 --> 00:12:02,040 Speaker 1: or two of those, just to end it without having 271 00:12:02,040 --> 00:12:04,600 Speaker 1: to demolish the whole sticky date pudding, or if you're 272 00:12:04,600 --> 00:12:07,280 Speaker 1: really going for the dessert, have a lighter option earlier, 273 00:12:07,400 --> 00:12:09,520 Speaker 1: so as opposed to going in and eating all the 274 00:12:09,559 --> 00:12:14,080 Speaker 1: bread and then having a fried fried entree, then a 275 00:12:14,080 --> 00:12:16,520 Speaker 1: big pasta, then fries on the side, and then a 276 00:12:16,559 --> 00:12:18,680 Speaker 1: whole dessert. That's where things go off the rails, and 277 00:12:18,720 --> 00:12:21,160 Speaker 1: that's when you feel sick after eating. And the other 278 00:12:21,160 --> 00:12:22,959 Speaker 1: little trick is if you've had had one of those 279 00:12:23,080 --> 00:12:25,080 Speaker 1: larger meals out or you have had a fast food 280 00:12:25,080 --> 00:12:26,960 Speaker 1: meal because you're with the kids, try and do some 281 00:12:27,040 --> 00:12:28,960 Speaker 1: walking as part of it, you know, walk somewhere and 282 00:12:29,000 --> 00:12:32,160 Speaker 1: get a small scoop of gelato. And I had a 283 00:12:32,200 --> 00:12:34,240 Speaker 1: conversation with a client who I had just seen and 284 00:12:34,280 --> 00:12:36,920 Speaker 1: they sent through a food diary and they had I'd 285 00:12:36,920 --> 00:12:39,400 Speaker 1: literally just had a consert with them, and they went 286 00:12:39,440 --> 00:12:42,040 Speaker 1: to Messina, which a lot of people will recognize as 287 00:12:42,040 --> 00:12:45,240 Speaker 1: a very well loved ice cream gelato place that place, 288 00:12:45,679 --> 00:12:47,800 Speaker 1: and not taking anything away from Messina, but the great 289 00:12:47,800 --> 00:12:49,640 Speaker 1: thing about gelato is that you can order it in 290 00:12:49,679 --> 00:12:52,360 Speaker 1: small cups, like just one small scoop. Now you pay 291 00:12:52,360 --> 00:12:54,880 Speaker 1: through the nose for it, let's not miss that point, 292 00:12:55,120 --> 00:12:56,720 Speaker 1: but you can order very small portions. 293 00:12:56,760 --> 00:12:56,920 Speaker 2: Now. 294 00:12:56,960 --> 00:13:00,600 Speaker 1: The client that I had, he went also, he went 295 00:13:00,679 --> 00:13:03,480 Speaker 1: and ordered like two large scoops in a cone like 296 00:13:03,800 --> 00:13:06,240 Speaker 1: that was not a smart choice because he could still 297 00:13:06,320 --> 00:13:11,120 Speaker 1: have gelato without completely overindulging and having a massive portion. 298 00:13:11,280 --> 00:13:14,439 Speaker 1: So it's learning to taste things and enjoy them without 299 00:13:14,440 --> 00:13:16,960 Speaker 1: having to stuff yourself just because the food's available. 300 00:13:16,960 --> 00:13:18,560 Speaker 2: And there's a real art to that over time. 301 00:13:19,880 --> 00:13:22,000 Speaker 1: So we're certainly not saying avoiding, but it's saying make 302 00:13:22,080 --> 00:13:25,000 Speaker 1: smart choices and going for tastes of indulgent foods, not 303 00:13:25,120 --> 00:13:27,120 Speaker 1: having enormous portions just because you can. 304 00:13:28,320 --> 00:13:30,839 Speaker 3: And the last tip I'll have is around drinking, because 305 00:13:30,840 --> 00:13:33,000 Speaker 3: we know in Australia we have a large drinking culture. 306 00:13:33,360 --> 00:13:35,440 Speaker 3: We understand that a lot of our listeners like to 307 00:13:35,559 --> 00:13:38,599 Speaker 3: enjoy a drink or maybe one too many. With a 308 00:13:38,640 --> 00:13:40,440 Speaker 3: lot of my clients, I feel like if they're going 309 00:13:40,480 --> 00:13:42,800 Speaker 3: out for a drinking occasion, whether it's a wedding or 310 00:13:42,840 --> 00:13:45,200 Speaker 3: a big celebration or whatever it might be, a lot 311 00:13:45,200 --> 00:13:47,600 Speaker 3: of them are doing they think they're doing the right things. 312 00:13:47,600 --> 00:13:48,960 Speaker 3: So they're going out and they're having a couple of 313 00:13:48,960 --> 00:13:51,160 Speaker 3: wines or beers, and they're sitting down and they're having 314 00:13:51,160 --> 00:13:53,160 Speaker 3: a salad with that. It's just not enough that it 315 00:13:53,200 --> 00:13:56,000 Speaker 3: stops substantial enough. So then they get home, when they 316 00:13:56,040 --> 00:13:57,839 Speaker 3: raid the pantry, they eat a bag of chips, or 317 00:13:57,840 --> 00:13:59,640 Speaker 3: they go for the two am, could bubble the twam 318 00:14:00,360 --> 00:14:02,640 Speaker 3: or something like that. So my tip with drinking is 319 00:14:02,679 --> 00:14:05,600 Speaker 3: to eat a proper meal with some carbohydrate in it. 320 00:14:05,800 --> 00:14:07,520 Speaker 3: I'm not saying you have to have a huge bowl 321 00:14:07,520 --> 00:14:10,160 Speaker 3: of creamy pasta and entire pizza. You might just want 322 00:14:10,160 --> 00:14:11,920 Speaker 3: to get a steak with a baked potato, or you 323 00:14:12,000 --> 00:14:14,360 Speaker 3: might want to get, you know, a nice stur fry 324 00:14:14,480 --> 00:14:16,320 Speaker 3: meal with some rice or with some noodle in it 325 00:14:16,440 --> 00:14:18,200 Speaker 3: or something like that. But I do feel like if 326 00:14:18,240 --> 00:14:21,240 Speaker 3: you're drinking, having a proper balanced meal with your dinner 327 00:14:21,440 --> 00:14:24,880 Speaker 3: is really really important to prevent that sort of bottomless 328 00:14:24,920 --> 00:14:26,880 Speaker 3: pit hunger that you're going to feel a few hours 329 00:14:26,920 --> 00:14:29,920 Speaker 3: later upon returning from your night out of drinking, So 330 00:14:30,040 --> 00:14:32,800 Speaker 3: really do try to think about balancing your meals out 331 00:14:32,800 --> 00:14:35,440 Speaker 3: a little bit better and probably having a salad if 332 00:14:35,560 --> 00:14:37,640 Speaker 3: you're going out in a sort of a bigger drinking night, 333 00:14:37,720 --> 00:14:39,600 Speaker 3: more so than just one or two drinks. Not that 334 00:14:39,600 --> 00:14:42,360 Speaker 3: we're encouraging, you know, alcohol or anything like that, but 335 00:14:42,400 --> 00:14:43,760 Speaker 3: we do know a lot of our clients and a 336 00:14:43,800 --> 00:14:46,080 Speaker 3: lot of our listeners do do that. Please have a 337 00:14:46,120 --> 00:14:49,160 Speaker 3: proper balanced meal, you know, if you are having more 338 00:14:49,200 --> 00:14:51,640 Speaker 3: than sort of one drink, because I just think that 339 00:14:51,680 --> 00:14:54,040 Speaker 3: it helps your body sort of reset a little bit better, Susie, 340 00:14:54,040 --> 00:14:56,480 Speaker 3: and not you know, need all of that extra food 341 00:14:56,560 --> 00:14:58,360 Speaker 3: later on in the middle of the morning when it's 342 00:14:58,400 --> 00:15:00,320 Speaker 3: probably not the best time to be eating. You're going 343 00:15:00,320 --> 00:15:00,880 Speaker 3: to go straight to. 344 00:15:00,840 --> 00:15:01,320 Speaker 2: Bed as well. 345 00:15:01,320 --> 00:15:03,520 Speaker 3: How do you feel about sort of drinking and eating. 346 00:15:03,560 --> 00:15:05,600 Speaker 3: I like to always recommend my clients have a proper 347 00:15:05,680 --> 00:15:08,160 Speaker 3: balanced meal if they are going out and having sort 348 00:15:08,160 --> 00:15:09,000 Speaker 3: of a couple of drinks. 349 00:15:09,120 --> 00:15:11,360 Speaker 1: Very smart idea, and I give a little bit of 350 00:15:11,360 --> 00:15:13,600 Speaker 1: advice and say, look, enjoy your drinks, but just avoid 351 00:15:13,640 --> 00:15:16,920 Speaker 1: the deep fried options. So pub options and pub food 352 00:15:16,960 --> 00:15:19,640 Speaker 1: is notorious for really high fat choices. So if you 353 00:15:19,680 --> 00:15:21,880 Speaker 1: can avoid anything deep fried it'll put you in the 354 00:15:21,960 --> 00:15:25,000 Speaker 1: right position. And also don't forget in pubs in particular, 355 00:15:25,040 --> 00:15:28,200 Speaker 1: the serfs are so enormous for my small females. I'll say, look, 356 00:15:28,280 --> 00:15:30,080 Speaker 1: enjoy it, but take half home and have it the 357 00:15:30,080 --> 00:15:33,240 Speaker 1: next day, because they're just way too big and often small. 358 00:15:33,240 --> 00:15:35,600 Speaker 1: We men can easily just share a pub dinner. You 359 00:15:35,640 --> 00:15:37,960 Speaker 1: don't need to just because of the size of them, 360 00:15:38,120 --> 00:15:39,720 Speaker 1: and they're off on what we're getting when we're out 361 00:15:39,800 --> 00:15:40,720 Speaker 1: drinking with our friends. 362 00:15:42,040 --> 00:15:45,320 Speaker 3: All right, Well, Susie brings us to our next segment. 363 00:15:45,840 --> 00:15:48,200 Speaker 3: There was a media article about coffee and the calories 364 00:15:48,200 --> 00:15:49,800 Speaker 3: in coffee, so I thought that it would be a 365 00:15:49,840 --> 00:15:51,960 Speaker 3: good You and I both love our coffee, and I 366 00:15:51,960 --> 00:15:54,080 Speaker 3: saw the funniest meme which I sent a message to 367 00:15:54,120 --> 00:15:56,640 Speaker 3: you before. We will put this meme up on our 368 00:15:56,680 --> 00:15:58,960 Speaker 3: Instagram accounts, so do look out for our little coffee 369 00:15:58,960 --> 00:16:01,360 Speaker 3: meme of the week. It is pretty amusing. But we 370 00:16:01,400 --> 00:16:04,080 Speaker 3: thought we would talk about coffee on the podcast because 371 00:16:04,280 --> 00:16:07,600 Speaker 3: everybody has their favorite coffee order. Every week there's a 372 00:16:07,640 --> 00:16:09,960 Speaker 3: new type of milk, a new type of coffee order. 373 00:16:10,080 --> 00:16:12,960 Speaker 3: You just don't know really what you're ordering. We basically 374 00:16:13,000 --> 00:16:16,440 Speaker 3: this meme that I sent Susie was this a girl 375 00:16:16,520 --> 00:16:18,880 Speaker 3: drinking what appeared to be something like a Starbucks So 376 00:16:18,920 --> 00:16:20,640 Speaker 3: it was full of whited cream and syrup and she 377 00:16:20,680 --> 00:16:22,760 Speaker 3: was sipping on it being like I love coffee, and 378 00:16:22,800 --> 00:16:25,440 Speaker 3: the meme basically it was like, no, Rebecca, that's not coffee, 379 00:16:25,480 --> 00:16:26,200 Speaker 3: that's dessert. 380 00:16:26,360 --> 00:16:27,040 Speaker 2: This is coffee. 381 00:16:27,040 --> 00:16:28,800 Speaker 3: And it basically just was a shot of long like 382 00:16:28,920 --> 00:16:30,800 Speaker 3: or a shot of expresso, which I thought was quite 383 00:16:30,840 --> 00:16:33,120 Speaker 3: amusing because you know, if you said to our great 384 00:16:33,120 --> 00:16:36,440 Speaker 3: great grandparents, this is how you know we order coffee 385 00:16:36,440 --> 00:16:40,400 Speaker 3: these days. It comes with heavy cream, you know, syrups, 386 00:16:40,440 --> 00:16:42,320 Speaker 3: it comes with lashings of this and that, and it 387 00:16:42,400 --> 00:16:44,960 Speaker 3: honestly it adds up to the calories of a dessert. 388 00:16:45,320 --> 00:16:47,600 Speaker 3: So I really do feel like a discussion around our 389 00:16:47,600 --> 00:16:51,040 Speaker 3: coffee order and how it can really negatively impact our 390 00:16:51,040 --> 00:16:54,400 Speaker 3: weight loss goals, there's probably a good discussion for us 391 00:16:54,440 --> 00:16:54,720 Speaker 3: to have. 392 00:16:54,880 --> 00:16:57,240 Speaker 1: How do you feel, Susie, Well, I think that any 393 00:16:57,320 --> 00:16:59,520 Speaker 1: Italians who are listening are often ab poored by the 394 00:16:59,600 --> 00:17:02,120 Speaker 1: way that that we drink our coffee. Like, let's be honest, 395 00:17:02,160 --> 00:17:04,600 Speaker 1: initially it's an espresso shot or a piccolo at most, 396 00:17:05,040 --> 00:17:06,119 Speaker 1: maybe a cappuccino. 397 00:17:06,200 --> 00:17:07,240 Speaker 2: If you're really indulging. 398 00:17:07,320 --> 00:17:09,240 Speaker 1: But you know, for one of a better word, we 399 00:17:09,280 --> 00:17:12,480 Speaker 1: have really sort of bastardized coffee, haven't we? The way 400 00:17:12,520 --> 00:17:15,240 Speaker 1: we have it, particularly in Australia, we're particularly indulgent. And 401 00:17:15,280 --> 00:17:17,600 Speaker 1: I was just having this conversation with my sister actually 402 00:17:17,880 --> 00:17:20,159 Speaker 1: because she was up from Melbourne and I went to 403 00:17:20,200 --> 00:17:22,400 Speaker 1: get her coffee and her coffee is an oat piccolo. 404 00:17:23,240 --> 00:17:26,400 Speaker 2: Now it costs me five dollars five dollars. 405 00:17:26,480 --> 00:17:29,800 Speaker 1: It's tiny. It's like it's like a tiny little cart, 406 00:17:29,920 --> 00:17:31,040 Speaker 1: Like what am I paying for? 407 00:17:31,200 --> 00:17:33,040 Speaker 2: Like it's not even real milk. Like. 408 00:17:34,000 --> 00:17:36,320 Speaker 1: So the other thing is that if you're looking after 409 00:17:36,359 --> 00:17:38,919 Speaker 1: frugal February, and I'm a big fan of the Sugar 410 00:17:38,920 --> 00:17:43,600 Speaker 1: Mamma group of Budget Savvy Money Finances and she always 411 00:17:43,600 --> 00:17:46,359 Speaker 1: does Frugal February, you know, the coffee with the amount 412 00:17:46,359 --> 00:17:48,600 Speaker 1: of money we're spending on this is huge as well, 413 00:17:48,680 --> 00:17:50,440 Speaker 1: So that's worth it an option, And one time we'll 414 00:17:50,440 --> 00:17:53,840 Speaker 1: do our whole episode on budget friendly nutrition because they 415 00:17:53,880 --> 00:17:56,479 Speaker 1: often go hand in hand. But I think that one 416 00:17:56,560 --> 00:17:58,560 Speaker 1: of the issues that is coming up more frequently for 417 00:17:58,600 --> 00:18:00,600 Speaker 1: me is there's such a vast different in the milk, 418 00:18:00,760 --> 00:18:03,760 Speaker 1: so we know what's in full cream milk, we know 419 00:18:03,800 --> 00:18:06,640 Speaker 1: what's in reduce that or skim milk, but there's such 420 00:18:06,640 --> 00:18:08,479 Speaker 1: a big difference between all the almon and milks, all 421 00:18:08,480 --> 00:18:10,479 Speaker 1: the oat milks. You also don't know what you're getting, 422 00:18:10,800 --> 00:18:13,080 Speaker 1: So you can have an oat milk latte which can 423 00:18:13,160 --> 00:18:16,119 Speaker 1: have quite a significant amount of sugar in it, or 424 00:18:16,119 --> 00:18:18,919 Speaker 1: if they're using unsweetened you're not getting any so it 425 00:18:18,920 --> 00:18:21,080 Speaker 1: can be just a little bit hard to track it. 426 00:18:21,680 --> 00:18:23,320 Speaker 1: But as a rule of thumbly and I guess the 427 00:18:23,359 --> 00:18:26,639 Speaker 1: one thing that is constant around all the coffee discussions 428 00:18:26,640 --> 00:18:29,040 Speaker 1: I have with my clients and coffee orders is I 429 00:18:29,080 --> 00:18:31,159 Speaker 1: want them to be small. I don't want them to 430 00:18:31,200 --> 00:18:33,119 Speaker 1: be large in general, because once they're getting in too 431 00:18:33,200 --> 00:18:35,679 Speaker 1: large coffees, they tend to be sort of equivalent at 432 00:18:35,760 --> 00:18:37,879 Speaker 1: least to a slice of bread of calories, and we 433 00:18:37,920 --> 00:18:40,400 Speaker 1: really need to count that they're not free, they're not extras. 434 00:18:40,480 --> 00:18:43,400 Speaker 1: So if you're having milk coffee, whichever milk it is, 435 00:18:43,960 --> 00:18:46,080 Speaker 1: you know, a small is a good size, or if 436 00:18:46,119 --> 00:18:48,320 Speaker 1: it's getting too large, you probably don't need much extra 437 00:18:48,359 --> 00:18:50,240 Speaker 1: food with it, So keep that in mind. And that's 438 00:18:50,359 --> 00:18:52,640 Speaker 1: a place where many of us come undone The other 439 00:18:52,720 --> 00:18:55,240 Speaker 1: issue I have is when clients are using coffee as 440 00:18:55,280 --> 00:18:58,280 Speaker 1: sort of a teaser to a meal, and it disrupts 441 00:18:58,280 --> 00:19:00,600 Speaker 1: their appetite for the whole day. So, for example, I'll 442 00:19:00,600 --> 00:19:03,320 Speaker 1: have many clients who have a coffee at home, even 443 00:19:03,359 --> 00:19:06,280 Speaker 1: if it's an espresso, but it's still with a significant 444 00:19:06,320 --> 00:19:08,960 Speaker 1: amount of milk, and then they'll even have a second one, 445 00:19:09,000 --> 00:19:10,600 Speaker 1: So they might have the first one sort of by 446 00:19:10,640 --> 00:19:13,240 Speaker 1: six seven, then a second one eightish, and then they're 447 00:19:13,240 --> 00:19:15,679 Speaker 1: not hungry for a real breakfast, so then they get 448 00:19:15,800 --> 00:19:18,280 Speaker 1: hungry late morning and sort of eat them and it 449 00:19:18,280 --> 00:19:21,199 Speaker 1: puts their lunch back. So I try and shift it 450 00:19:21,240 --> 00:19:23,560 Speaker 1: so the coffee with milk has to be consumed with 451 00:19:23,640 --> 00:19:26,240 Speaker 1: the food, and I find it's much better when it 452 00:19:26,280 --> 00:19:29,760 Speaker 1: comes to regulating appetite. Now that's anecdotal, but it's a 453 00:19:29,760 --> 00:19:32,159 Speaker 1: constant pattern I see with many of my women, and 454 00:19:32,200 --> 00:19:35,120 Speaker 1: particularly working women up early with the kids. They don't 455 00:19:35,160 --> 00:19:37,720 Speaker 1: have time for breakfast, so they just substitute coffee. But 456 00:19:37,800 --> 00:19:39,880 Speaker 1: it disrupts my appetite for the rest of the day. 457 00:19:40,040 --> 00:19:42,040 Speaker 1: So I sort of just try and make sure that 458 00:19:42,080 --> 00:19:45,520 Speaker 1: the coffees come with the food rather than a replacement 459 00:19:45,560 --> 00:19:47,720 Speaker 1: for the food, so it doesn't disrupt the appetite and 460 00:19:47,760 --> 00:19:49,280 Speaker 1: hunger regulation through the morning. 461 00:19:50,000 --> 00:19:52,480 Speaker 3: Couldn't agree more. And I always laugh when you said, 462 00:19:52,760 --> 00:19:55,200 Speaker 3: you know, Italians would probably be horrified without coffee orders. 463 00:19:55,240 --> 00:19:57,399 Speaker 3: I remember when I was in Italy, I get a 464 00:19:57,400 --> 00:20:00,240 Speaker 3: little bit of reflux, so just drinking straight coffee is 465 00:20:00,280 --> 00:20:01,800 Speaker 3: not so great for me. So I would ask for 466 00:20:01,880 --> 00:20:04,040 Speaker 3: an americano, which is basically a shot of coffee with 467 00:20:04,080 --> 00:20:06,240 Speaker 3: some hot water, just to sort of try to dilute 468 00:20:06,280 --> 00:20:08,080 Speaker 3: down the caffeine a little bit so it didn't sort 469 00:20:08,080 --> 00:20:10,400 Speaker 3: of come back on me. And I most remember ever, 470 00:20:10,600 --> 00:20:12,600 Speaker 3: I went instead of saying, I'll just have an expresso. 471 00:20:12,800 --> 00:20:15,280 Speaker 3: Obviously I can't speak Italian, but most of the people get, 472 00:20:15,280 --> 00:20:17,680 Speaker 3: you know, expresso, and I'd say americano and they just 473 00:20:17,720 --> 00:20:19,000 Speaker 3: look at me and it was like it was so 474 00:20:19,200 --> 00:20:21,240 Speaker 3: frowned upon it. I can imagine if you know, normal 475 00:20:21,280 --> 00:20:23,840 Speaker 3: asy's going over there asking for oat milk or hazel 476 00:20:23,960 --> 00:20:26,320 Speaker 3: up milk or you know, adding syrup or adding heavy 477 00:20:26,320 --> 00:20:29,280 Speaker 3: cream into it, like it just it really doesn't go 478 00:20:29,359 --> 00:20:31,960 Speaker 3: down so well. So yeah, we have really turned a 479 00:20:32,000 --> 00:20:34,919 Speaker 3: coffee culture into more of dessert. And to give you 480 00:20:35,800 --> 00:20:38,240 Speaker 3: an example of how it does become dessert, one of 481 00:20:38,240 --> 00:20:40,360 Speaker 3: my US clients was like, this is my coffee order. 482 00:20:40,520 --> 00:20:42,600 Speaker 3: I'm very flexible with with how I coach my clients. 483 00:20:42,640 --> 00:20:44,200 Speaker 3: I always like to say, you know, you can eat 484 00:20:44,240 --> 00:20:45,640 Speaker 3: what you want. We're just going to make it fit. 485 00:20:45,680 --> 00:20:47,159 Speaker 3: And if this is what you really want, we're going 486 00:20:47,240 --> 00:20:49,320 Speaker 3: to have to make some sort of sacrifices or little 487 00:20:49,400 --> 00:20:51,440 Speaker 3: exchanges in other areas in order to make it fit 488 00:20:51,480 --> 00:20:53,199 Speaker 3: and keep you on a deficit. And she said to me, 489 00:20:53,280 --> 00:20:55,359 Speaker 3: this is my coffee order and I am not changing it. 490 00:20:55,359 --> 00:20:57,040 Speaker 3: And I was like, okay, cool, let's make it work. 491 00:20:57,480 --> 00:20:59,480 Speaker 3: So she got She was like, first of all, I 492 00:20:59,480 --> 00:21:01,640 Speaker 3: don't like coffee. It has to be cold. In my head, 493 00:21:01,680 --> 00:21:04,520 Speaker 3: I'm like, no, it's not really coffee. She's like, it 494 00:21:04,520 --> 00:21:06,000 Speaker 3: has to be cold. It's one of the you know, 495 00:21:06,160 --> 00:21:07,760 Speaker 3: it's a frape. And I was like okay. She goes, 496 00:21:07,760 --> 00:21:09,760 Speaker 3: I get skim milk and I was like, okay, good start, 497 00:21:09,760 --> 00:21:11,879 Speaker 3: we can go lower calories. But then she has heavy 498 00:21:11,880 --> 00:21:14,360 Speaker 3: cream into it. For some reason. US, you know, they 499 00:21:14,440 --> 00:21:17,600 Speaker 3: use a lot of cream and it's called half half 500 00:21:17,640 --> 00:21:19,399 Speaker 3: that sort of thing. So she says heavy cream, a 501 00:21:19,400 --> 00:21:21,680 Speaker 3: bit of half half hazel nuts syrup, and she gets 502 00:21:21,680 --> 00:21:24,600 Speaker 3: a large iced frape or whatever it might be. When 503 00:21:24,600 --> 00:21:27,000 Speaker 3: we did the numbers on that SUSI it was roughly 504 00:21:27,080 --> 00:21:28,600 Speaker 3: four hundred and eighty calories. 505 00:21:28,680 --> 00:21:30,560 Speaker 2: I was going to say six hundred. Yeah, it was 506 00:21:30,600 --> 00:21:30,960 Speaker 2: a meal. 507 00:21:31,080 --> 00:21:32,920 Speaker 3: Yeah yeah. Anyway, when we did brand the numbers, it 508 00:21:32,960 --> 00:21:35,600 Speaker 3: was closed to five hundred calories. It was basically a meal. 509 00:21:35,760 --> 00:21:38,480 Speaker 3: And this is what she was having between breakfast and 510 00:21:38,560 --> 00:21:40,200 Speaker 3: lunch every day. And I get that she didn't want 511 00:21:40,200 --> 00:21:42,399 Speaker 3: to compromise on that, but it didn't really give me 512 00:21:42,480 --> 00:21:44,920 Speaker 3: much room to movement to move with when you have 513 00:21:44,960 --> 00:21:47,879 Speaker 3: a five hundred calorie drink in there, and I was like, 514 00:21:47,920 --> 00:21:49,880 Speaker 3: does that fill you up? Do you still need lunch? 515 00:21:49,920 --> 00:21:52,240 Speaker 3: And she's like, oh, yeah, I'm hungry by lunchtime, which 516 00:21:52,280 --> 00:21:53,960 Speaker 3: you sort of amaze me due to the amount of 517 00:21:53,960 --> 00:21:57,159 Speaker 3: calories in there. But again, when you're drinking something versus 518 00:21:57,160 --> 00:22:00,440 Speaker 3: sitting down and eating it, your brain doesn't get that 519 00:22:00,520 --> 00:22:04,240 Speaker 3: message necessarily that it's food. Often with liquids, we don't 520 00:22:04,280 --> 00:22:07,000 Speaker 3: feels full, and our brain sort of doesn't recognize that 521 00:22:07,040 --> 00:22:09,520 Speaker 3: as food, so we still want to need another meal 522 00:22:09,560 --> 00:22:11,920 Speaker 3: after that. So that's sort of an example of where 523 00:22:11,960 --> 00:22:14,119 Speaker 3: we can be going wrong without coffee orders. I know, 524 00:22:14,160 --> 00:22:16,639 Speaker 3: the majority of our listeners probably aren't doing that. But 525 00:22:16,720 --> 00:22:18,919 Speaker 3: even bear in mind a lot of things like if 526 00:22:18,960 --> 00:22:20,840 Speaker 3: you were to have a cup of unsweetened almond milk. 527 00:22:20,840 --> 00:22:23,000 Speaker 3: A lot of people use almond milk. Some people use 528 00:22:23,000 --> 00:22:24,800 Speaker 3: it for the ethical reason that they want to be 529 00:22:24,800 --> 00:22:26,720 Speaker 3: plant based, and that's fine, but I feel like a 530 00:22:26,760 --> 00:22:28,680 Speaker 3: lot of our listeners are using it because they think 531 00:22:28,720 --> 00:22:30,720 Speaker 3: it's the lowest calorie milk. And if you're going to 532 00:22:30,720 --> 00:22:33,640 Speaker 3: the supermarket and you're purchasing I think of almond milk, 533 00:22:33,680 --> 00:22:35,919 Speaker 3: which is unsweetened, then yes, it is probably one of 534 00:22:35,920 --> 00:22:38,119 Speaker 3: the lowest calorie milks. I really hope that you're getting 535 00:22:38,119 --> 00:22:40,600 Speaker 3: something that's fortified with calcium. Just as a side note, 536 00:22:40,680 --> 00:22:43,000 Speaker 3: but generally a couple of unsweetened almond milk is about 537 00:22:43,040 --> 00:22:45,920 Speaker 3: forty calories a cup. What you're getting in a cafe 538 00:22:46,080 --> 00:22:48,919 Speaker 3: or a restaurant is Barista almond milk. It has the 539 00:22:49,000 --> 00:22:51,800 Speaker 3: same calories as normal milk. A lot of people don't 540 00:22:51,920 --> 00:22:54,879 Speaker 3: realize that. Also, things like lactose free milksuit We have 541 00:22:54,920 --> 00:22:57,280 Speaker 3: a lot of listeners and our clients who really struggle 542 00:22:57,320 --> 00:22:59,679 Speaker 3: to digest the lactose component of milk, so they use 543 00:22:59,720 --> 00:23:01,480 Speaker 3: lack too free milk. And I had a client say 544 00:23:01,520 --> 00:23:03,280 Speaker 3: to me, but I'm using lactose free milk, but it's 545 00:23:03,280 --> 00:23:05,000 Speaker 3: the skim milk and sowered, you know, it doesn't really 546 00:23:05,040 --> 00:23:06,000 Speaker 3: have many calories in it. 547 00:23:06,119 --> 00:23:06,840 Speaker 2: And I said, I. 548 00:23:06,760 --> 00:23:10,440 Speaker 3: Guarantee you that your cafe isn't using lactose free skim milk. 549 00:23:10,480 --> 00:23:12,040 Speaker 3: And I got her to check with the cafe the 550 00:23:12,040 --> 00:23:14,440 Speaker 3: next time she went, and of course they were using 551 00:23:14,520 --> 00:23:16,760 Speaker 3: lactose free full cream milk. So she thought she was 552 00:23:16,800 --> 00:23:19,080 Speaker 3: having about half the calories than what she was actually having. 553 00:23:19,080 --> 00:23:22,080 Speaker 3: And she was having two Borister made coffees a day, 554 00:23:22,880 --> 00:23:24,760 Speaker 3: you know, expensive habit, but it is something that she 555 00:23:25,080 --> 00:23:27,560 Speaker 3: you know, budgeted board. It was something that she really enjoyed. 556 00:23:27,600 --> 00:23:29,520 Speaker 3: So what we got her doing was just, you know, 557 00:23:29,560 --> 00:23:31,400 Speaker 3: we had to make a few other swaps in other 558 00:23:31,440 --> 00:23:33,320 Speaker 3: areas because she was having a lot more calories and 559 00:23:33,359 --> 00:23:35,240 Speaker 3: she actually thought she was having I mean, a couple 560 00:23:35,280 --> 00:23:37,200 Speaker 3: of a cup of full cream milk, it's one hundred 561 00:23:37,240 --> 00:23:39,320 Speaker 3: and fifty calories. If you were to get a medium 562 00:23:39,320 --> 00:23:42,080 Speaker 3: sized coffee twice a day, that's an extra three hundred 563 00:23:42,119 --> 00:23:45,600 Speaker 3: calories that you're contributing every day towards your coffee habit. 564 00:23:45,640 --> 00:23:47,240 Speaker 3: And that's a pretty that's a pretty clean coffee. You know, 565 00:23:47,320 --> 00:23:49,480 Speaker 3: she wasn't adding any sugar, She wasn't adding any any 566 00:23:49,520 --> 00:23:52,040 Speaker 3: sweetness to that or syrups to that. That was just 567 00:23:52,040 --> 00:23:55,480 Speaker 3: a straight I think lactose free flat white medium that 568 00:23:55,480 --> 00:23:58,000 Speaker 3: she was getting twice date was an additional three hundred calories. 569 00:23:58,080 --> 00:23:59,600 Speaker 3: So it really does add up at the end of 570 00:23:59,640 --> 00:24:02,280 Speaker 3: the day. And if you're adding hazel nut syrup, and 571 00:24:02,320 --> 00:24:04,480 Speaker 3: if you're adding heavy cream, if you're adding half half, 572 00:24:04,480 --> 00:24:07,240 Speaker 3: if we're adding sugars to that, it really makes a 573 00:24:07,240 --> 00:24:08,679 Speaker 3: difference at the end of the day, doesn't it. Like 574 00:24:08,720 --> 00:24:11,600 Speaker 3: your coffee order, it counts if you're not getting at 575 00:24:11,680 --> 00:24:13,520 Speaker 3: espresso order Americano. 576 00:24:13,520 --> 00:24:13,840 Speaker 2: It is. 577 00:24:13,880 --> 00:24:16,560 Speaker 1: And so some little tricks for people who love do 578 00:24:16,680 --> 00:24:19,280 Speaker 1: love their coffee. And just going back to your client example, 579 00:24:19,280 --> 00:24:22,080 Speaker 1: I would say that in my experience, people feel hungry 580 00:24:22,080 --> 00:24:25,239 Speaker 1: because they've had that constant dream of sweet liquid. So 581 00:24:25,280 --> 00:24:28,920 Speaker 1: it's that sugar that actually drives the appetite. So there 582 00:24:28,960 --> 00:24:31,600 Speaker 1: is an experience of hunger even though it's not too emptiness. 583 00:24:31,640 --> 00:24:34,199 Speaker 1: So be mindful of those sugary milks as part of 584 00:24:34,240 --> 00:24:36,640 Speaker 1: that in programming you to look for more and more 585 00:24:36,640 --> 00:24:38,600 Speaker 1: over time and that's why we need that break in 586 00:24:38,640 --> 00:24:42,080 Speaker 1: between eating of at least three hours. But you know, 587 00:24:42,119 --> 00:24:44,600 Speaker 1: if you love coffee, there's a lot of ways you 588 00:24:44,600 --> 00:24:47,960 Speaker 1: can very quickly or easily change your order to be 589 00:24:48,080 --> 00:24:50,720 Speaker 1: much lighter. So just go start having a three quarter 590 00:24:51,040 --> 00:24:52,879 Speaker 1: instead of a full one in the afternoon if you 591 00:24:53,000 --> 00:24:56,119 Speaker 1: like a second one, or a piccolo over time, or 592 00:24:56,200 --> 00:24:58,080 Speaker 1: you know, enjoy your espressos and get back to the 593 00:24:58,119 --> 00:25:01,000 Speaker 1: actual flavor rather than the milk take it so much. So, 594 00:25:01,280 --> 00:25:03,560 Speaker 1: certainly we're not against coffee. As I've said before on 595 00:25:03,600 --> 00:25:07,040 Speaker 1: the podcast Leanne, It's the highlight of my day. I 596 00:25:07,080 --> 00:25:09,359 Speaker 1: love my coffee and I appreciate it, but I really, 597 00:25:09,480 --> 00:25:11,720 Speaker 1: you know, urge people just to take a closer look 598 00:25:11,760 --> 00:25:13,760 Speaker 1: because often you can be getting a lot of extra 599 00:25:13,840 --> 00:25:17,919 Speaker 1: calories or sugars that you don't realize, and it can 600 00:25:17,960 --> 00:25:21,920 Speaker 1: be really playing havoc with your underlying appetite regulation. Absolutely, 601 00:25:22,119 --> 00:25:24,560 Speaker 1: And for our final segment of the show, LeAnn our 602 00:25:24,640 --> 00:25:30,040 Speaker 1: listener question was in relation to periods and specifically, how 603 00:25:30,440 --> 00:25:32,840 Speaker 1: what can I eat to get my period back if 604 00:25:32,840 --> 00:25:35,840 Speaker 1: it had been absent like we've lost it now. There's 605 00:25:35,880 --> 00:25:38,080 Speaker 1: a number of reasons, and I don't say that in 606 00:25:38,119 --> 00:25:40,560 Speaker 1: a comical way. There's a number of reasons that people 607 00:25:40,640 --> 00:25:44,280 Speaker 1: may notice that their period is absent. Obviously the obvious 608 00:25:45,040 --> 00:25:47,160 Speaker 1: making sure you're not pregnant, But I think in this 609 00:25:47,280 --> 00:25:50,280 Speaker 1: listener case, it was more in relation to what we 610 00:25:50,320 --> 00:25:53,240 Speaker 1: would describe as a men arehea, which is where a 611 00:25:53,320 --> 00:25:57,520 Speaker 1: period is absent over a period of time. And usually 612 00:25:57,560 --> 00:26:01,320 Speaker 1: the reason is when people are training a lot, or 613 00:26:01,520 --> 00:26:04,359 Speaker 1: in the case of eve athletes, and so that is 614 00:26:04,400 --> 00:26:08,040 Speaker 1: certainly a cause for concern because if estrogen levels are low, 615 00:26:08,400 --> 00:26:10,639 Speaker 1: that can impact bone health. So it's certainly not something 616 00:26:10,720 --> 00:26:13,840 Speaker 1: we would want to ignore. And in my experience, and 617 00:26:14,160 --> 00:26:19,159 Speaker 1: one of the most common reasons is low nutrition or 618 00:26:19,200 --> 00:26:22,920 Speaker 1: low body weight, or the pursuing of low body weight, 619 00:26:23,000 --> 00:26:25,840 Speaker 1: so overly restrictive diets that may be eliminating calories and 620 00:26:25,920 --> 00:26:30,200 Speaker 1: or carbohydrates, so that you know, is probably one presentation. 621 00:26:30,280 --> 00:26:31,919 Speaker 2: The other is, of course perimenopause, and. 622 00:26:31,920 --> 00:26:34,320 Speaker 1: If you're in your late forties fifties, you might be 623 00:26:34,320 --> 00:26:36,680 Speaker 1: getting to the age where suddenly periods go absent. 624 00:26:38,000 --> 00:26:39,719 Speaker 2: And then there's my girls with pcos. 625 00:26:39,760 --> 00:26:44,520 Speaker 1: So pcos will have you know, often really unsteady cycles 626 00:26:44,560 --> 00:26:46,600 Speaker 1: in which the period may go absent for several months 627 00:26:46,600 --> 00:26:49,080 Speaker 1: at a time, and with the right dietary intervention, we 628 00:26:49,119 --> 00:26:51,879 Speaker 1: can indeed try and improve that and get the cycle 629 00:26:51,880 --> 00:26:52,440 Speaker 1: back on track. 630 00:26:52,440 --> 00:26:53,520 Speaker 2: And that can be a sign. 631 00:26:53,359 --> 00:26:56,639 Speaker 1: That the pcos or the insulin that's underlying that can 632 00:26:56,680 --> 00:26:59,080 Speaker 1: be getting more under control. But in the case of 633 00:26:59,119 --> 00:27:02,760 Speaker 1: this specific question, in relation to someone who was a 634 00:27:02,840 --> 00:27:07,159 Speaker 1: chronic trainer, I'll give sort of a case example. So 635 00:27:07,200 --> 00:27:09,520 Speaker 1: I would have a twenty or thirty year old female 636 00:27:10,000 --> 00:27:12,800 Speaker 1: who likes to have a relatively low body weight, often 637 00:27:12,840 --> 00:27:15,560 Speaker 1: training twice a day, and usually high intensity training, so 638 00:27:15,600 --> 00:27:18,560 Speaker 1: perhaps weights in a sort of CrossFit session, and over 639 00:27:18,600 --> 00:27:22,040 Speaker 1: time they're reducing calories and perhaps eating on thy twelve 640 00:27:22,119 --> 00:27:25,159 Speaker 1: hundred calories over long periods of time to try and 641 00:27:25,200 --> 00:27:27,639 Speaker 1: keep their body fat as well as possible. Now, because 642 00:27:27,720 --> 00:27:31,440 Speaker 1: part of the female reproductive system is based on hormones, 643 00:27:31,600 --> 00:27:34,199 Speaker 1: those hormones require a certain amount of fat, and if 644 00:27:34,240 --> 00:27:37,440 Speaker 1: fat intake is overly low and or calories chronically deprived 645 00:27:37,520 --> 00:27:41,400 Speaker 1: over time, that can lead to amin area, which can 646 00:27:41,480 --> 00:27:44,879 Speaker 1: be a cause for concern. Now, indeed, sometimes gps and 647 00:27:44,920 --> 00:27:48,480 Speaker 1: doctors will prescribe the contraceptive peel to mask that. But 648 00:27:48,560 --> 00:27:50,320 Speaker 1: for melia, and it does come back to really having 649 00:27:50,359 --> 00:27:53,280 Speaker 1: a look at chronic calorie deprivation, which we have referred 650 00:27:53,320 --> 00:27:56,680 Speaker 1: to because if you're chronically low in essential nutrients things 651 00:27:56,760 --> 00:27:59,600 Speaker 1: like your iron, your zinc, your essential fatty acids. Yes, 652 00:28:00,440 --> 00:28:02,840 Speaker 1: that can be closely associated with the absence of the 653 00:28:02,880 --> 00:28:03,720 Speaker 1: menstrual cycle. 654 00:28:04,320 --> 00:28:06,840 Speaker 3: Absolutely, and I really like I'm it really makes my 655 00:28:06,840 --> 00:28:10,040 Speaker 3: blood boil, and gps are just prescribing medication versus finding 656 00:28:10,080 --> 00:28:12,760 Speaker 3: out the root cause of why women have lost their periods. 657 00:28:12,800 --> 00:28:14,840 Speaker 3: That's not normal. If you are someone who you know 658 00:28:14,920 --> 00:28:17,560 Speaker 3: has PCs and your period's always been a regular, well 659 00:28:17,600 --> 00:28:20,040 Speaker 3: that might be your normal. But if you're normalist to 660 00:28:20,080 --> 00:28:22,359 Speaker 3: have a regular period and have a regular cycle and 661 00:28:22,400 --> 00:28:25,160 Speaker 3: then suddenly it disappears, that is something that you need 662 00:28:25,200 --> 00:28:27,960 Speaker 3: to figure out why. And there could be many reasons 663 00:28:28,000 --> 00:28:30,640 Speaker 3: for that. And if your GPS not listening, I would 664 00:28:30,720 --> 00:28:33,480 Speaker 3: really urge you to find a new GP who really 665 00:28:33,480 --> 00:28:35,399 Speaker 3: does care about getting to the root cause, because you 666 00:28:35,400 --> 00:28:38,160 Speaker 3: need to find out why your period's gone missing before 667 00:28:38,200 --> 00:28:40,600 Speaker 3: you can actually do something about it. And sadly, there's 668 00:28:40,640 --> 00:28:43,280 Speaker 3: no exact food. I think the listening question was really 669 00:28:43,320 --> 00:28:45,640 Speaker 3: around what foods can I eat to get my period back? 670 00:28:45,880 --> 00:28:49,000 Speaker 3: There's no exact food, but what we know overall is 671 00:28:49,040 --> 00:28:51,680 Speaker 3: that we simply need to eat enough to get our 672 00:28:51,720 --> 00:28:53,840 Speaker 3: period back in the case of sort of amen area, 673 00:28:53,880 --> 00:28:56,000 Speaker 3: if we're overtraining, if we've got too low of a 674 00:28:56,000 --> 00:28:58,240 Speaker 3: body weight, we really do want and we had a 675 00:28:58,280 --> 00:29:00,840 Speaker 3: conversation around BMI a few weeks ago on the podcast, 676 00:29:01,320 --> 00:29:03,960 Speaker 3: and this isn't a sort of a maybe a reason 677 00:29:03,960 --> 00:29:06,280 Speaker 3: where BMI can become a little bit more helpful. We 678 00:29:06,320 --> 00:29:09,160 Speaker 3: really do want our BMI up over that eighteen point five, 679 00:29:09,320 --> 00:29:11,760 Speaker 3: if not over twenty, and we really do want to 680 00:29:11,800 --> 00:29:14,040 Speaker 3: step back on our exercise and make sure we're not 681 00:29:14,120 --> 00:29:17,800 Speaker 3: over exercising, we're getting enough sleep and recovery in between, 682 00:29:18,040 --> 00:29:20,760 Speaker 3: because you know, two exercise sessions a day, every single 683 00:29:20,840 --> 00:29:24,120 Speaker 3: day is hardcore. And for some of our elite athletes, okay, sure, 684 00:29:24,120 --> 00:29:25,960 Speaker 3: that might be the level of training you need to 685 00:29:25,960 --> 00:29:28,320 Speaker 3: do to perform at your level of sport. But for 686 00:29:28,360 --> 00:29:30,400 Speaker 3: most of us, or what we called is that weekend 687 00:29:30,400 --> 00:29:33,280 Speaker 3: worry is people who love training and exercise, it's probably 688 00:29:33,320 --> 00:29:36,960 Speaker 3: too much. So really make sure that overall you're eating enough, 689 00:29:37,200 --> 00:29:40,040 Speaker 3: your body weight is at a level that is considered 690 00:29:40,120 --> 00:29:43,320 Speaker 3: healthy based on population standards, and that you're not over 691 00:29:43,440 --> 00:29:46,160 Speaker 3: exercising and with foods. Of course, we want a good 692 00:29:46,240 --> 00:29:48,520 Speaker 3: quality diet, and as you mentioned, Susie, like, we want 693 00:29:48,920 --> 00:29:50,960 Speaker 3: enough fat in our diet. And if you're someone who 694 00:29:51,240 --> 00:29:53,240 Speaker 3: looks at what they're eating and you're tracking your macros 695 00:29:53,280 --> 00:29:55,960 Speaker 3: and that sort of thing, females need at a very 696 00:29:56,160 --> 00:29:59,280 Speaker 3: bare minimum at least twenty percent fat in their diet. 697 00:29:59,480 --> 00:30:01,840 Speaker 3: Often we do so much better and our hormones and 698 00:30:01,880 --> 00:30:04,160 Speaker 3: our cycles do so much better with at least sort 699 00:30:04,160 --> 00:30:06,200 Speaker 3: of that thirty percent fat in our diet as well. 700 00:30:06,240 --> 00:30:08,280 Speaker 3: So if you're conscious of doing that, make sure that 701 00:30:08,320 --> 00:30:11,080 Speaker 3: your fat intake isn't too low. And I know it, 702 00:30:11,080 --> 00:30:13,720 Speaker 3: it is an easy area you pull back on your fat, 703 00:30:13,760 --> 00:30:16,040 Speaker 3: and it's really easy to drop yourself into a calorie deficit. 704 00:30:16,120 --> 00:30:17,640 Speaker 3: So I feel like a lot of people do do 705 00:30:17,720 --> 00:30:20,040 Speaker 3: that because it's the easiest way to save calories, but 706 00:30:20,080 --> 00:30:23,280 Speaker 3: it also can have some really negative implications on your 707 00:30:23,280 --> 00:30:26,320 Speaker 3: body and your hormone pathways if your fat intake is 708 00:30:26,360 --> 00:30:29,120 Speaker 3: too low over all, and also your calorie intake is 709 00:30:29,120 --> 00:30:30,360 Speaker 3: too low overall as well. 710 00:30:30,520 --> 00:30:32,640 Speaker 1: Now that's good advice, and you can always check how 711 00:30:32,720 --> 00:30:35,520 Speaker 1: what your macro nutrient intake is on a number of 712 00:30:35,520 --> 00:30:37,760 Speaker 1: the calorie programs like my Fitness Power, just to get 713 00:30:37,800 --> 00:30:41,400 Speaker 1: a quick check, and certainly in women of reproductive ages, 714 00:30:41,440 --> 00:30:43,600 Speaker 1: if your fat intake was below twenty percent, I'd be 715 00:30:43,600 --> 00:30:46,840 Speaker 1: a little bit concerned or less than say forty grams 716 00:30:46,880 --> 00:30:49,000 Speaker 1: a day. Yeah, thirty forty grams a day would be 717 00:30:49,000 --> 00:30:49,520 Speaker 1: way too low. 718 00:30:49,560 --> 00:30:51,760 Speaker 3: But those apps are you know, they're time consuming, they're 719 00:30:51,800 --> 00:30:53,280 Speaker 3: sort of difficult to do, and for a lot of us, 720 00:30:53,320 --> 00:30:55,480 Speaker 3: they're quite confusing. And this is where we're going to 721 00:30:55,480 --> 00:30:58,880 Speaker 3: plug Dietitiancia Susi because we are the experts in this area, 722 00:30:58,960 --> 00:31:01,200 Speaker 3: and we can tell you if there is a reason 723 00:31:01,280 --> 00:31:03,840 Speaker 3: why perhaps your period has gone missing, and what you 724 00:31:03,880 --> 00:31:05,160 Speaker 3: know to do to get it back, and what to 725 00:31:05,200 --> 00:31:07,120 Speaker 3: eat and what to focus on. You know, we do 726 00:31:07,200 --> 00:31:10,160 Speaker 3: write prescriptive nutrition programs for a lot of clients who 727 00:31:10,200 --> 00:31:13,760 Speaker 3: need that prescriptive sort of type of nutrition to to 728 00:31:13,840 --> 00:31:16,560 Speaker 3: help with some medical and health conditions. So it absolutely 729 00:31:16,600 --> 00:31:18,840 Speaker 3: is an area where I think that dieticians can be very, 730 00:31:18,920 --> 00:31:20,960 Speaker 3: very helpful. But I do think that the first step 731 00:31:21,000 --> 00:31:23,040 Speaker 3: for the majority of people who have lost their period 732 00:31:23,080 --> 00:31:25,840 Speaker 3: is to figure out with their doctor why it's happened, 733 00:31:25,880 --> 00:31:28,160 Speaker 3: and then you can go about creating a course or 734 00:31:28,200 --> 00:31:30,840 Speaker 3: a program to get that period back in to reverse 735 00:31:30,920 --> 00:31:33,200 Speaker 3: you know, the negative implications that it may have sort 736 00:31:33,200 --> 00:31:36,080 Speaker 3: of caused. Because not having a period for a long time, 737 00:31:36,320 --> 00:31:38,840 Speaker 3: whether you're overexercising or under eating, or whether there's an 738 00:31:38,920 --> 00:31:42,120 Speaker 3: underlying medical condition, it can affect your fertility long term. 739 00:31:42,160 --> 00:31:44,720 Speaker 3: So as females, it's not something that's just okay, it's 740 00:31:44,720 --> 00:31:46,800 Speaker 3: not something that we should just be living with. It's 741 00:31:46,840 --> 00:31:49,360 Speaker 3: absolutely something that we need to get explored and you know, 742 00:31:49,560 --> 00:31:51,760 Speaker 3: figure it out. And if your ladies would like to 743 00:31:51,800 --> 00:31:54,760 Speaker 3: know more about amenery and you know, perhaps why your 744 00:31:54,760 --> 00:31:57,600 Speaker 3: cycle's gone missing, I've done a wonderful episode with a 745 00:31:57,600 --> 00:32:01,920 Speaker 3: dietitian who specializes in this area. It's episode sixty on 746 00:32:02,000 --> 00:32:05,040 Speaker 3: the leanne Ward Nutrition podcast about recovering your period. If 747 00:32:05,080 --> 00:32:07,240 Speaker 3: you would like to know a little bit more about 748 00:32:07,280 --> 00:32:09,040 Speaker 3: this sort of segment on this topic. 749 00:32:08,840 --> 00:32:11,280 Speaker 1: And it's a great listen. She's a great dietician. So 750 00:32:11,320 --> 00:32:13,280 Speaker 1: that brings us to the end of the Nutrition Couch 751 00:32:13,280 --> 00:32:15,880 Speaker 1: for another week. If you haven't done so already, please 752 00:32:15,920 --> 00:32:17,960 Speaker 1: subscribe to have us to live it every Sunday and 753 00:32:18,040 --> 00:32:21,760 Speaker 1: now Wednesday morning. We have our Instagram and Facebook sites running, 754 00:32:21,800 --> 00:32:23,800 Speaker 1: so feel free to send through any of your questions. 755 00:32:23,800 --> 00:32:26,040 Speaker 1: We'd love to hear from you, and we will see 756 00:32:26,120 --> 00:32:43,680 Speaker 1: you on Wednesday. Catch you guys on Wednesday.